--- title: "Running Performance Analysis: Track Your Progress · Runima" description: "Compare running performance across training blocks. Track speed, endurance and heart rate at a similar pace. See changes beyond your average pace." canonical_url: "https://runima.fit/features/performance-analysis" meta: "og:description": "Compare running performance across training blocks. Track speed, endurance and heart rate at a similar pace. See changes beyond your average pace." "og:image": "https://runima.fit/og-image.jpg" "og:image:height": "630" "og:image:type": image/jpeg "og:image:width": "1200" "og:title": "Running Performance Analysis: Track Your Progress" "twitter:image": "https://runima.fit/og-image.jpg" --- > Index of every page on this site: [llms.txt](https://runima.fit/llms.txt) Running performance analysis # Track changes in your running performance Compare weeks of training, your best efforts and heart rate at similar paces. See what has changed, then decide what to work on next. [**Start free**](https://runima.fit/signup) **See an example** Free during early access · No credit card ![Runima performance dashboard with speed, endurance and running-efficiency trends](https://runima.fit/cdn-cgi/image/w=1198,h=994,f=jpeg,q=60/screenshots/performance.png) Example data · Not from real runners ## Compare your speed across distances Compare your best recorded efforts with race estimates from one reference result. See which distances you have tested and where your results differ. ### Speed & Endurance
Race estimates from your best efforts Reference distance 5K 45.8 Reference VDOT 3:20 3:40 4:00 4:20 4:40 5:00 5:20 5:40 400 m 800 m 1 mile 3K 5K 10K HM M Best effort Daniels equivalent All-time best efforts, including training runs. Results may come from different stages of fitness. Race estimates start at one mile; shorter distances show recorded results only. A missing or slower result may reflect an untested distance, not a weakness. All-time records are not a measure of progress within one training block. Estimates are not guaranteed race results. Example data · Not from real runners ## Track distance per heartbeat Cardiac efficiency shows how far you run per heartbeat. Each point is a run; the dashed line shows the trend over time. ### Cardiac efficiency Distance per heartbeat 1.21m/beat Sample average 1.11 1.14 1.17 1.20 1.23 1.26 1.29 1.32 Aug 3 Aug 10 Aug 17 Aug 24 Aug 31 Sep 5 A higher number does not always mean better fitness. Speed, hills, weather and sensor errors can change it. The calculation uses steady sections when available, or whole-run values otherwise. Example data · Not from real runners ## Compare heart rate at a similar pace Compare heart rate from steady runs at a similar pace, rather than mixing fast and slow runs. Each weekly point shows the middle heart-rate value, called the median. ### Heart Rate at Reference Pace
Comparable steady runs · recorded pace 5:30/km–6:00/km Reference pace band 10 Qualifying runs -6 bpm Later vs earlier runs bpm 144 145 146 147 148 149 150 Aug 3 Aug 8 Aug 13 Aug 18 Aug 23 Aug 28 Aug 31 This example includes 10 matching runs from 12 FIT files. You need at least 5 matching runs across 3 weeks. Heat, tiredness, hills and sensor errors can still affect the results. Hill adjustment needs enough recorded elevation data. Example data · Not from real runners ## Compare more than an average Compare two training periods side by side. See the middle values, the range of results and how much the periods overlap. ### Heart rate in two training periods bpm 138.0 141.0 144.0 147.0 150.0 153.0 156.0 159.0 Earlier block Later block
Earlier block
150.5bpm median · 12 runs
Later block
145.5bpm median · 12 runs
The box covers the middle half of results. The line marks the middle value (median), and the ends show the lowest and highest values. Pace, workouts and weather can affect heart rate. A change alone does not prove better fitness or explain its cause. ## Understand how much your results changed Explore more performance measures: - Compare 2–4 periods using box plots, confidence intervals and effect sizes. - See whether heart rate rises or pace drops later in long runs. - Compare best efforts from short distances to marathon estimates. - Adjust for hills when your imported data is detailed enough. Confidence intervals show uncertainty in a model estimate. Effect sizes show how large a difference is compared with run-to-run variation. Both depend on the model's assumptions; neither proves what caused a change. Read your results alongside [**training load**](https://runima.fit/features/training-load) and recovery. ## Choose training paces from a recent race Use the free [**training pace calculator**](https://runima.fit/tools/training-pace-calculator) to find paces for easy runs and harder workouts. Use the [**race time predictor**](https://runima.fit/tools/race-time-predictor) to estimate results at another distance. These are estimates, not guaranteed finish times, especially for longer races. [**Why heart rate changes at the same pace**](https://runima.fit/blog/run-faster-lower-heart-rate). ## See what your running history can tell you Import your running files to track changes, compare training and plan your next week. Check the recorded data behind each result. Runima supports training decisions, not medical diagnoses. [**Create a free account**](https://runima.fit/signup) [**See import instructions**](https://runima.fit/docs/getting-started/connecting-your-watch) ```json {"@context":"https://schema.org","@graph":[{"@id":"https://runima.fit/#website","@type":"WebSite","inLanguage":"en","name":"Runima","url":"https://runima.fit/","publisher":{"@id":"https://runima.fit/#identity"}},{"@id":"https://runima.fit/features/performance-analysis#webpage","@type":"WebPage","description":"Compare running performance across training blocks. Track speed, endurance and heart rate at a similar pace. See changes beyond your average pace.","name":"Running Performance Analysis: Track Your Progress","url":"https://runima.fit/features/performance-analysis","breadcrumb":{"@id":"https://runima.fit/features/performance-analysis#breadcrumb"},"isPartOf":{"@id":"https://runima.fit/#website"},"potentialAction":[{"@type":"ReadAction","target":["https://runima.fit/features/performance-analysis"]}],"primaryImageOfPage":{"@id":"https://runima.fit/#logo"}},{"@id":"https://runima.fit/#identity","@type":"Organization","description":"Understand your running training load, track performance and plan your next week. Import watch files and share training with your coach.","name":"Runima","url":"https://runima.fit/","logo":{"@id":"https://runima.fit/#logo"},"sameAs":["https://instagram.com/runima.fit","https://www.threads.net/@runima.fit"]},{"@id":"https://runima.fit/features/performance-analysis#breadcrumb","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","name":"Home","item":"https://runima.fit","position":1},{"@type":"ListItem","name":"Running Performance Analysis: Track Your Progress","position":2}]},{"@id":"https://runima.fit/#logo","@type":"ImageObject","caption":"Runima","contentUrl":"https://runima.fit/android-chrome-512x512.png","inLanguage":"en","url":"https://runima.fit/android-chrome-512x512.png"}]} ``` ## Sitemap See the full [sitemap](https://runima.fit/sitemap.md) for all pages.